Low Cholesterol Diet: Diet itself plays a great role in lowering cholesterol. It is a steroid lipid (fat) found in the blood and is very necessary for the proper functioning of cell membranes. Our bodies itself synthesizes a sufficient amount of cholesterol we need, so it is not necessary to consume more. Rather if the concentration of cholesterol increases the risk of heart disease and stroke increases.
So, it is an advice by the doctors for consuming Cholesterol-lowering foods into everyone’s diet for optimal health. One should also not deny the fact that different diets, lifestyles, and foods will work differently for different people. It is recommended by the health care doctors that one should buy a Cholesterol Test Kit, such that one can monitor the cholesterol levels at home and see which diet and lifestyle will work best for one.
There are various kinds of cholesterol-lowering foods like oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below are mentioned few healthy foods which lower bad LDL Low Cholesterol Diet without disturbing the presence of good HDL cholesterol.
Top Foods one can Eat to Keep Optimum Cholesterol in the body
Healthy Food 1 Almonds (for 7-10% Cholesterol Reduction)
Researchers have reported that eating up to half a cup of almonds can reduce cholesterol levels by up to 10%. In a dose-response study, it was found that a quarter cup of almonds reduces cholesterol by 5% and half a cup causes the full 10% reduction. As almonds are high-calorie food, it is not recommended that one should eat more than half a cup. Almonds can be eaten as a snack, or as an addition to breakfast cereals like Oatmeal or Muesli in milk.
Healthy Food 2 Lycopene Foods (for 10 – 17% c Low Cholesterol Diet Reduction)
Lycopene is a carotenoid pigment that is rich in fruits and vegetables. This gives fruits and vegetables their colors. Red color found in tomatoes, watermelon, and various other high lycopene foods. Studies are in controversy if lycopene reduces LDL cholesterol or not. Some studies claim a 10-17% reduction in cholesterol while other studies find no difference. In spite of this confusion, lycopene usually promotes heart health even if it is not lowering LDL cholesterol. Watermelon can be consumed by itself or we can make watermelon juice. It is a good source of antioxidants and it contains 90% water, besides essential electrolytes. Eating watermelon Ayurveda says has a cooling effect on the body. Watermelons also cleanse the body and keep the liver and kidney health.
Healthy Food 3 Walnuts and Pistachios (for 10% Cholesterol Reduction)
Numerous studies have reported a reduction in cholesterol with the consumption of walnuts or pistachios. Consuming around 30 grams of walnuts of the total calorie intake is necessary to achieve the cholesterol-lowering benefits. Walnuts are a very important superfood as it contains important phytochemicals as well as high amounts of polyunsaturated fats which benefits both brain health and brain function. It contains the most omega-3 fatty acids, which may help reduce cholesterol and also Omega-3 plays a very important role in reducing stress in the brain, and also improve brain signaling and neurogenesis, which is the creation of neurons. Walnuts are also rich in Vitamin E, folate and ellagic acid which helps in memory function. It also protects against sun damage and cancers and also regulates sleep.
Healthy Food 4 Whole Barley Food (for 7-10% Cholesterol Reduction)
Similar to the bran from oats and rice, barley also reduces the Low Cholesterol Diet, particularly when it is used as a substitute for wheat products. Barley can easily substitute for wheat in the form of barley noodles, barley flour, or whole pearl barley.
Healthy Food 5 Dark Chocolate, Plant Sterols (for 2-5% Cholesterol Reduction)
The cocoa flavanols and plant sterols in dark non-milk chocolate reduce cholesterol by 2-5%. Further, plant sterols (phytosterols), found in all plants, and particularly plant oils like corn oil and soybean oil have been shown to lower LDL cholesterol by up to 16%. However, this reduction is largely due to non-absorption of cholesterol, and will not have a large effect if one consumes little or no cholesterol. Just one-fourth piece daily can also reduce blood pressure. Cocoa powder is rich in flavonoids, antioxidants which reduces “bad” LDL cholesterol and increase “good” HDL levels. A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14 mg.
Healthy Food 6 Green Tea (for 2-5% Cholesterol Reduction)
Green tea for a long has been a staple drink in East Asia, where it is believed to wash oil (fat) out of the body. Studies suggest that this is true as green tea lowers cholesterol by 2-5%. Green tea, without sugar, also has few calories, less than 10 and can make a great replacement for a variety of beverages.
It can also increase one’s fat metabolism rate, especially if one drinks it throughout the day. It is made from unfermented tea leaves and contains high concentrations of antioxidants known as polyphenols. Green tea extract, especially the catechins, appears to be the secret to the fat-burning, metabolism-enhancing effects.
Healthy Food 7 Monounsaturated and Polyunsaturated Fats like Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados (for 18% Cholesterol Reduction)
Replacing saturated animal fats with healthier fats like olive oil, canola oil, peanut oil, and avocados results in an extreme reduction in our LDL cholesterol. Especially, a diet high in olive and sunflower oil, contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat can achieve an 18% reduction in LDL cholesterol.
Nutrient Gamma-Linolenic acid (Omega-6 fatty acid) is also very important for high metabolic. GLA has anti-inflammatory properties. Omega-6 fatty acids rich Foods is found in evening primrose oil, starflower oil, Rice bran oil, etc.
Healthy Food 8 Bran’s, Oat or Rice (for 7 – 14% Cholesterol Reduction)
Bran, chiefly oat bran, has been proven valuable in lowering LDL cholesterol levels. Eating whole oatmeal every morning, or switching to whole products like brown rice, can help one to get more bran in the diet and lowers the cholesterol. Going for a healthy breakfast can also help one to prevent overeating later in the day. Oatmeal is one of them, it is a nutritional powerhouse. It encloses beta-glucan, which is a thick, sticky fiber, contains good starch content which helps a person to feel full for longer and also lowers cholesterol.
When it comes to comparison with the cornflakes, it is revealed by the researchers that one who ate oats, then cornflakes, ate very little during lunchtime. So, this showed that oat acted as fuller than cornflakes. This meal is particularly beneficial in people who are overweight.
From a nutritional point of view, it is rich in antioxidants, omega-3 fatty acids, folate, and potassium. Steel-cut oats contain more protein and fiber than other types of oats, so, it is better to have steel cut oats because they have a lower glycemic index (GI) which will not allow a person’s blood sugar to increase.
Healthy Food 9 Flax Seeds (for 8 – 14% Cholesterol Reduction)
Flax seeds have shown up to 50 grams reduction of LDL cholesterol in a day in healthy young adults up to 8% and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia). In both the studies, the flax seeds were eaten in a muffin or other bread products. Flax seeds can be easily incorporated in baked goods, as well as can be added to hot cereals like oatmeal.
Flaxseeds are also a very good source of nutrition for relishing healthy breakfast; it is rich in omega-3 fatty acids, protein, and fiber. People can blend them into smoothies or sprinkle flaxseeds on yogurt or oatmeal. It is essential to consume ground flaxseed or to grind the seeds at home before consuming, as whole flaxseeds consumed will pass through the body without breaking down due to its very small size.
The importance of flaxseed is, it helps in lowering the cholesterol, improves insulin level in the blood, lowers blood sugar, and even protects against breast cancer.
Healthy Food 10 Garlic (for 9 – 12% Cholesterol Reduction)
Studies have revealed that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%. Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches.
Garlic is used widely in cooking as a flavoring agent, but it has a medicine value. It has been taken to prevent and treat a wide range of conditions and diseases. It inhibit the growth of bacteria and is a powerful disease fighter. Allicin, is found in garlic, works as inflammatory and also helps to lower cholesterol and blood pressure levels. Fresh garlic releases the most allicin. On heating for 10 min. garlic loses important nutrients.
Healthy Food 11 Berries (for 10- 14% Cholesterol Reduction)
Berries are available throughout the year, in its season it is consumed fresh and when it goes out of season then frozen berries are consumed. The fresh and the frozen both are equally nutritious.
Any of the berries, such as blueberries, strawberries, raspberries, and blackberries, are an excellent way to start the morning. They are low in calories, high in fiber, and contain contains lots of phytonutrients which are disease-fighting antioxidants.
This was revealed in a study from the American Heart Association that there is a strong association between higher intakes of the antioxidants found in berries with a lower risk of a heart attack in young women.
Disclaimer: Updates mentioned in the article are for general information purpose only. If making any changes in the fitness program or diet then it is requested to consult your doctor or a dietician before implementing anything new.
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